You can choose this meditation—or any of the focus videos like the candle, waterfall, or metronome. You don’t need to do all four. Pick the one that feels most relaxing and helps you focus best. 

Selecting a Calm Space

Choose a quiet location where you can relax without interruptions. Dim the lights slightly to emphasize the waterfall’s flow, whether it’s on a video screen or a real waterfall nearby. This setting helps your mind ease into meditation.

Sitting Comfortably

Find a comfortable position, such as on a cushion, chair, or blanket if you’re outdoors by a waterfall. Keep your spine straight but your body relaxed. Position yourself so the waterfall, on screen or in nature, is at eye level for easy viewing.

Beginning the Meditation

Start the waterfall video to fill your screen with its flowing motion, or sit safely near a real waterfall to watch the water cascade. The steady movement of the water serves as a calming focus point for your meditation.

Watching the Waterfall

Focus gently on the waterfall’s flow, observing how the water moves and sparkles. Keep your gaze soft and blink as needed to avoid strain. If your eyes tire, close them briefly and picture the water’s motion in your mind.

Breathing with the Flow

Let your breath align with the waterfall’s rhythm, inhaling and exhaling slowly and naturally. Imagine your breath moving like the water, steady and unforced, to deepen your sense of calm.

Redirecting Wandering Thoughts

Your mind may drift to daily tasks or random thoughts, which is normal during meditation. When you notice this, calmly return your focus to the waterfall’s flow, letting it guide you back to the present moment.

Practicing for a Short Time

Engage in this meditation for 2 to 5 minutes, or longer if it feels comfortable. The goal is to stay present, not to achieve perfection. The waterfall’s motion helps quiet mental chatter and builds focus.

Ending the Practice

When the video ends or you’re ready to stop, close your eyes for a moment. If at a real waterfall, listen to its sound before closing your eyes. Notice the calm in your body and mind, a sign of the meditation’s effect.

Why Waterfall Meditation Helps

This practice uses the waterfall’s steady flow to train your mind to release stress and focus. It’s ideal for beginners or those with busy thoughts during meditation. The water’s rhythm helps you let go of distractions and find peace. If you can focus easily, move to the next lessons. If this practice helps, repeat it to strengthen your meditation skills.